first time postin in this part of forum.

I just got home from the urgentcare walk in clinic, because i have bronchitis due to smoking and seasonal allergies. And my blood pressure is always up and down as well as pulse because i have severe anxiety and PTSD as well as lots of pain from fibromyalgia. On my discharge notes they said I need to monitor myself for high blood pressure. I always assumed my blood pressure was high because i was always stressed or sick. Its kinda scary to actually see this on paper in black and white. From what i understand, its never been extrememly high, but i know im making a plan to quit smoking, start eating less fat and fast food, as well get more excersice cus this definately makes me more anxious. High Blood Pressure does run in my family my mother and grandmother have had it for years, but i didn't think it was this serious, am i freaking out over nothing or is this something that will honestly kill me at any moment. They didn't put me on any type of medications, they just told me to monitor it regularly. Thanks in advance for any information.
A little history:
32 year old female, slightly overweight, smoker with post traumatic stress disorder, severe anxiety, and fibromyalgia.Live in a semi-abusive household, constantly stressed with little to no excersice.